In today’s high-pressure and digitally connected society, more children than ever are grappling with anxiety. Whether it’s school stress, social pressures, family changes, or global uncertainty, the mental load on young minds is heavier than in previous generations. Caroline Goldsmith, an acclaimed psychologist at ATC Ireland, emphasizes that children need more than just reassurance—they need structured emotional tools, safe spaces, and consistent support to thrive.
This blog unpacks how parents, educators, and caregivers can recognize signs of anxiety and offer powerful coping strategies to help children build emotional resilience and feel in control of their inner world.
Understanding Anxiety in Children
Anxiety in children doesn’t always look the way adults expect. It can manifest not only as worry or fear, but also as irritability, avoidance, restlessness, or even physical symptoms like stomachaches and headaches.
Common Triggers Include:
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Academic expectations and school transitions
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Bullying or peer conflicts
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Parental separation or family instability
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Overstimulation from digital devices
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Traumatic experiences or changes in routine
According to Caroline Goldsmith, recognizing these early signs is crucial: “Children often express emotional distress through behavior—not words. We must look beyond the surface to see what they’re really feeling.”
Practical Coping Strategies for Children with Anxiety
1. Create Predictability Through Routine
Consistency helps children feel secure and grounded.
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Establish calming morning and bedtime routines
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Keep transitions (school drop-offs, meal times) as predictable as possible
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Use visual schedules or charts to help children anticipate what’s next
Goldsmith explains, “When life feels uncertain, structure acts as a psychological anchor.”
2. Teach Simple Grounding Techniques
When anxiety strikes, children need concrete tools to calm their bodies and minds.
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Practice the 5-4-3-2-1 grounding exercise: identify 5 things they see, 4 they can touch, 3 they hear, 2 they smell, and 1 they taste
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Use deep breathing with imagery: “Smell the flower, blow out the candle”
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Keep sensory items nearby—stress balls, textured objects, or calming scents
These tools reduce physiological arousal and bring children back into the present moment.
3. Normalize Feelings Without Minimizing
Children need to know their anxiety isn’t something to be ashamed of.
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Use validating phrases: “That sounds scary. I’m here with you.”
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Avoid dismissive comments like “Don’t worry” or “You’re being silly”
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Read books together that depict characters working through anxiety
Caroline Goldsmith advises using “emotion coaching”—naming, validating, and guiding feelings rather than avoiding them.
4. Break Big Tasks into Smaller Steps
Anxiety often stems from feeling overwhelmed or fearing failure.
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Help children tackle projects one step at a time
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Use checklists or visual guides to support completion
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Celebrate progress—not just outcomes
This builds a sense of mastery and control, which counteracts anxious thinking.
5. Model Calm Behavior
Children mirror the emotional tone of the adults around them.
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When facing your own stress, narrate how you’re managing it: “I’m feeling overwhelmed, so I’m going to take some deep breaths.”
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Avoid catastrophizing in front of your child
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Practice co-regulation—stay calm and connected when your child is distressed
Goldsmith emphasizes, “Your nervous system teaches theirs. If you’re calm, they’re more likely to feel safe.”
6. Encourage Safe Expression of Fears
Bottling up fears only intensifies them. Help children give voice to their worries.
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Use creative outlets like drawing, storytelling, or play therapy
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Create a “worry box” where they can write down fears and set them aside
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Encourage open conversations with no judgment
Listening without fixing is one of the most powerful ways to support an anxious child.
7. Limit Exposure to Anxiety-Provoking Content
Digital media and overstimulation can amplify fear and insecurity.
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Set healthy boundaries around screen time
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Avoid exposing children to news, adult conversations, or stressful content
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Offer calming alternatives—nature walks, music, board games, or quiet play
Digital detox routines can dramatically improve sleep, behavior, and mood regulation.
8. Build a Foundation of Self-Efficacy
Empower children by helping them discover their strengths and problem-solving skills.
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Use encouraging language: “You figured that out!” or “You were really brave to try.”
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Let them make age-appropriate decisions and take responsibility
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Help them reflect on past successes to build confidence
“When children see themselves as capable, their anxiety begins to shrink,” says Caroline.
When to Seek Additional Support
Some anxiety is part of healthy development, but persistent, excessive worry may require professional guidance.
Consider professional help if:
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Anxiety interferes with school, sleep, or social life
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Your child avoids everyday activities or clings excessively
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Panic symptoms (racing heart, shortness of breath) occur frequently
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You, as a parent, feel overwhelmed or unsure how to help
At ATC Ireland, Caroline Goldsmith and her team provide evidence-based therapies such as CBT (Cognitive Behavioral Therapy), play therapy, and parent coaching to support families facing anxiety-related challenges.
Final Thoughts from Caroline Goldsmith
“Helping a child manage anxiety isn’t about eliminating all stress—it’s about equipping them with the tools and support to navigate life with courage,” Caroline affirms. “When we teach children to trust themselves and their feelings, we’re laying the groundwork for lifelong emotional resilience.”
Contact Information:
Caroline’s practice is easily reachable through her website, email, or phone, ensuring clients have multiple ways to Connect and Resources.
